Welcome to this short meditation.
This journey back to the present moment.
Back to yourself.
To start,
Let's find a comfortable position.
You can choose to sit or lay down.
And once you settle,
Close your eyes to turn your attention inwards.
You can visualize this meeting with yourself as if you were sitting down with a good friend.
Someone you just want to be there for.
Hear what is present at the moment in them.
Without trying to change them or forcing them to get somewhere.
Simply offering your presence and loving acceptance.
Let's give yourself now the same loving awareness.
Take a moment to just listen to what is happening right now.
You might notice thoughts or emotions arising.
See if you can acknowledge them without interacting.
Without labeling them good or bad.
Notice all with equanimity.
To support you in this,
Your breath is your anchor.
To come back again and again to the present moment.
Since each breath is different.
Without trying to change anything,
Bring your attention to your breath.
How is it right now?
Is it deep or shallow?
Fast or slow?
What is it telling you?
Notice how you don't have to do anything.
It just happens for you.
Your breath even adjusts to your needs.
So listen.
Feel how it expands you.
How your body raises and falls with each breath.
Maybe you can even sense your heart beating.
As it spreads the oxygen out to every cell of your body.
See if you can relax your body even more with each exhalation.
And just allow the heart to do the work for you.
Relaxing the hips.
Legs.
The shoulders.
Arms.
Relaxing the jaw.
Eyes.
And the whole body.
Notice what is happening right now in your body.
Maybe some tingling,
Some itching or pain,
Or something pleasurable.
Maybe some emotions came into your awareness.
Just notice and explore if you can connect the emotion to any bodily sensation.
Remember to welcome all.
Like a loving friend would.
With compassion.
This moment does not have to be anything.
Just observe it with loving awareness.
What is happening right now?
Place one hand on your heart.
And the other to your belly.
Take a deep breath in.
And give yourself some gentleness.
Welcome yourself as you are now.
Beyond thoughts,
Emotions,
And the body.
Meeting your essence.
As this meditation comes to an end,
Bring a little wiggle to your limbs,
Your hands and feet.
And whenever you feel ready,
Gently open your eyes to take in the space around you.
May this loving practice be a reminder that you can always be there for yourself with the same gentleness and presence.
Like a good friend.
